Exercise Library

Alternate Leg Push-off

Target Body Part:Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Equipment Needed:Raised Platform/Box

Step 1

Starting Position: Stand facing a raised platform or a plyometric jump box. Place your right foot on the top of the step or box. Keep your left foot on the ground. Bend forward at the hips. Keep your right arm straight and behind you and your left arm bent and in front of you. Your head should be level and your gaze looking at a point on the ground two-to-three feet in front of you.

Step 2

Upward phase: Jump straight up into the air by explosively pushing your right foot into the top of the box making your entire body straight. Imagine you are a rocket being launched. As you push off, swing your right arm up and in front of your body to help generate upward momentum. As you jump into the air, bring your left leg up to keep your feet level with each other and parallel with the floor.

Step 3

Mid-air: While you are in the air adjust your legs to that you will land with your left foot on top of the platform and your right leg behind you on the floor.

Step 4

Landing: The most important components of the landing phase are correct foot position and control of the forward movement in your knees. Excessive forward movement in the knees places additional stress on the joint. Try to land softly and quietly on the mid-foot, rolling into the heels. Always push your hips back and down to absorb the impact of landing. Do not lock out your knees on your landing. Land with your trunk slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, bracing your torso to protect your spine.

Step 5

Exercise Variation: When you are learning this exercise focus on the soft landing and reset your body in the correct position for the next jump and pause for a moment between jumps to ensure good form. As you improve, minimize the rest time so that you are rapidly moving from one jump to the next.